CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

https://youtu.be/-uQHoBE97uo

MOBILITY

Pike Stretch: 1-2 Minutes

Wrist Stretches: 30 Seconds Each Direction

Puppy Pose: 1-2 Minutes

ACTIVATION

Row Warmup

2 Rounds:

2 Minutes Easy

1 Minute Moderate

:30 Seconds Hard

3 Rounds

:20 Second Jump Rope

10 DB Romanian Deadlift

10 DB Strict Press (Alternating)

10 Walking Lunges

Metcon

Macho Taco (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:

60 Double Unders

20 Jumping Lunges

Max Rounds of Dumbbell “Macho Man”

Dumbbells – 50’s/35’s

Rest 1 Minute Between Rounds
STIMULUS

DESCRIPTION

3 minutes on and 1 minute off in these quick interval pieces

After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell Macho Man until the 3-minute mark

Record your total rounds + reps of “Macho Man”

Your score is the lowest number of rounds + reps of the 5 sets

DOUBLE DUMBBELL MACHO MAN

1 Round of Double Dumbbell “Macho Man”:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh

Only one head of the dumbbell has to touch the ground in the bottom of the power clean

You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)

DOUBLE UNDERS

Choose a double under rep number or variation that allows you to clear this station in under 1 minute

JUMPING LUNGES

Alternate legs each rep for a total of 10 reps each side

The back knee should touch the ground at the bottom of each rep

Jump to full lower body extension between lunges

STRATEGY

GENERAL

With only 1 minute of rest between intervals, all out sprints are likely not sustainable

Aim to move with a purpose that allows you to stay consistent with your scores across the board

Use your first round to feel things out and see if you can gradually increase your rounds and reps as you go

Starting under control helps you sustain your efforts for all rounds today

DUMBBELL MACHO MAN

If there is one “best” place to break up these rounds it’s before the last power clean

Taking a short break after the 2nd power clean can help you go big through the front squats and push jerks

Rest as needed, complete your 3rd and final power clean, then hold on for unbroken squats and shoulder to overhead

SUBS

DOUBLE UNDERS

Reduce Reps

1 Minute of Practice

90 Single Unders

JUMPING LUNGES

20 Alternating Reverse Lunges

Extra Credit

Metcon (No Measure)

Not For Score:

500 Meters @ 2k Pace + 20 Seconds

250 Meters @ 2k Pace + 10 Seconds

500 Meters @ 2k Pace + 20 Seconds

250 Meters @ 2k Pace + 5 Seconds

500 Meters @ 2k Pace + 20 Seconds

250 Meters @ 2k Pace
STIMULUS

DESCRIPTION

This row recovery piece alternate between 500 meters and 250 meters for 3 rounds (2250 meters total)

The 500 meter paces are designed to be fairly slow

The 250 meter paces will get increasing faster over the 3 rounds

Both these paces are based of your 2k row pace per 500

For Example: If your last 2k time trial was completed in 8:00 – your pace per 500 was 2:00

500 Meter Paces Today: 2:20

250 Meter Paces Today: 2:10 – 2:05 – 2:00

Use this chart to find your 2k pace per 500 – https://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf

If you don’t know your 2k pace per 500 – assign yourself paces for each distance